WARM UP
2 Round
10m Duck walk
5 Squat jumps
10 Spiderman walk
5 Jump squat
-Then-
Foam roll – 10-15 passes on:
-Thoracic spine
-Glutes
-Hamstrings
-Quads
-Calves
STRENGTH
Front Squat 15-15-15
Use the heaviest weight you can for each set. Rest as needed between sets.
HEAVY METCON
21-15-9 reps, for time of:
Power Clean, 70% 1RM
Double Kettlebell Push Press, 24/16 kg
Plate Slide Plank, 5/2.5 kg*
*Plate Slide Plank:
Plank on hands and pull a plate under the body from side to side. Slide L + R = 1 Rep
COOL DOWN
2‘ Dragon Stretch
2‘ Shoulder Stretch
Comments